a list of weight loss meals that are cheap by dadquarters

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a list of weight loss meals that are cheap by dadquarters

Losing weight is a serious challenge and most people don’t know where to begin. It becomes increasingly harder when you don’t have enough money to splurge on expensive foods.

To make sure you’re losing weight without putting a dent in your budget, it’s time to look at the best meal plan for losing weight on a restricted budget.

This guide will offer detailed reasons to go with specific foods and what a budget-friendly meal plan can look like. Use this information to build something that’s cost-efficient and ideal for shedding a good amount of fat!

Food List for Losing Weight on the Cheap

1. High Protein Yogurt

a bowl of yogurt and berries

Yogurt is wonderful for several reasons and it is filled with good bacteria. This is essential when it comes to your gut health and ensuring the digestive system is in good shape year-round. A lot of people don’t get enough yogurt throughout the year and this takes away from their ability to lose weight.

If you are hoping to get a good dairy source in then it’s time to look at low-fat yogurt.

Along with being power-packed by offering great nutrients, it’s also an affordable option. It’s easy to head over to the local supermarket and pick up a container of low-fat yogurt. There are several options in this category and it’s up to you as to which one works best.

This is a wonderful option because it offers a little bit of everything and is great for the human body.

2. Leafy Greens

a large pile of leafy greens

Leafy greens such as lettuce, kale, cabbage, and spinach are wonderful because they’re filling. This means you don’t have to eat a lot before the stomach starts to feel full. A lot of people overeat and waste money because they consume empty calories.

For example, they will start to eat junk food and that’s horrible for several reasons. Don’t allow this to happen and make sure to include leafy greens in your meal plan. This is the best way to ensure you are getting the right nutrients while saving money on the side.

It can be a great way to stay fit and healthy.

3. Steel-Cut Oats

a bowl of oats

Oats are great early in the morning and can add tremendous value to your meal plan. A lot of people don’t think about oats even when they should.

Whether it’s steel-cut oats or traditional oatmeal, you can use this for a good breakfast. When combined with milk, you are going to be on the right path and it will taste good at the same time.

People often get oats in bulk to save money and that’s what makes them budget-friendly. You will be able to get more value for your money and it’s going to be great for the taste buds too!

4. Lentils

a huge pile of lentils organized by color

Finding the right protein source is easier said than done, which is why people continue to rush towards the meat section. While meat has a purpose and is great, what about plant-based sources?

Lentils are great when it comes to offering a good amount of protein and work well with the human body. It’s all about making sure you mix up the lentils and play around with the recipes to keep things interesting.

As long as you do this, the idea of finding a cheap protein source will become easier to manage. You can find lentils for cheap at any supermarket and that’s what makes them a great addition to your meal plant.

5. Fruit

two bowls of fruit

Want to get the right type of nutrients into your body as soon as possible?

There is nothing better than fruits and that has been true for generations. The right fruits are going to help keep your digestive system heading in the right direction and it’s going to be affordable at the same time. Whether it is an apple, orange, or banana, you are going to save money by having 1-2 fruits.

The reason has to do with how the body treats fruits. It is going to fill you up similar to leafy greens. This ensures you don’t eat more than you need to.

6. Water

pouring water into a glass

The power of water cannot be underestimated and this has been true for a long time. If you are not getting enough water, you are not going to be losing weight properly.

The goal should be to consume a few liters of water throughout the day as this will help avoid overeating. Water is affordable and isn’t going to break the bank.

This is why making it your drink of choice is never a bad idea. It will only make it easier to stay on a budget compared to other options.

7. Tuna

tuna used to top a salad

Want to eat meat but don’t want to splurge on beef?

This is an issue people deal with all the time and it’s an interesting position to be in. For the most part, people have to think about fish because it can be affordable as long as you are getting the right option. A can of tuna is going to go a long way when it comes to making sandwiches or preparing salads.

The reason tuna is good has to do with cost-efficiency and taste. It is high-quality meat that is going to add value to your meal in seconds.

8. Eggs

a pile of eggs in a bowl

Eggs are always important and remain an integral part of modern meal plans. When it comes to having a good meal early in the morning, sometimes it’s all about going with a simple solution such as eggs. These aren’t going to put a lot of pressure on the body and they are easy to prepare at the same time.

One of the main reasons people enjoy adding eggs to their meal plan has to do with the affordability. It doesn’t cost a lot to buy 12 eggs and you can make them last for an entire week by spreading out how many are consumed.

Budget-Friendly Meal Plan

Here’s a detailed meal plan using affordable items while managing a budget. Remember, it’s important to maintain a balanced diet while shedding fat or the results aren’t going to work in line with what’s required.

The best option is to focus on a meal plan that’s well-rounded and is going to bring along with it several top-tier micro-nutrients.

Day 1

  • Breakfast: Fruits (Your Choice), Muesli, and low-fat yogurt
  • Lunch: Leafy Greens (Your Choice), Tuna Sandwich
  • Dinner: Lentils, Boiled Potatoes, Frozen Mixed Veggies

Day 2

  • Breakfast: Porridge/Oatmeal, Skimmed Milk
  • Lunch: Chicken Sandwich, Baked Potato, Low-Fat Yogurt
  • Dinner: Salad, Hardboiled egg

Day 3

  • Breakfast: Low-Fat Yogurt, Orange Juice, Bowl of Fruit
  • Lunch: Chicken Salad, Rice, Leafy Greens (Your Choice), Rice
  • Dinner: Chicken Soup, Salad

Rotate through these meals and that’s more than enough to maximize your diet plan. Please remember to consume a good amount of water throughout the day to keep the body in good shape.

The average person doesn’t get enough water and this takes away from their overall well-being. Stick to this meal plan and you’ll see tremendous results.


This is what the best meal plan for losing weight on a budget looks like. Don’t be afraid to mix things up and make sure to set up a budget as soon as possible.

You need to have a feel for how much money is in your account and what can be done without splurging. Some of the fittest people in the world don’t spend a lot of money on food. They understand the science behind each food item and make sure to go with something well-rounded.

This is the only way to feel healthy about what you are eating and how much you are eating.

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